Warm-up

3-minute Echo bike + 3-minute Row
+
2 rounds
5 Inchworms
5/side Offset kang squats
10 DB shoulder shrugs
+
2 rounds
5/side Single leg DB snatch
10 Tension swings
10 DB Z-press
+
3 rounds @ increasing pace
6 DB snatches, alt
6 Chest-to-bar pull-ups
3 Wall facing handstand push-ups
6 DB walking lunges (alternate positions each round)
1 Shuttle run
1 Handstand walk
60-seconds rest between rounds